Wednesday 20 Aug - 11 Min AMRAP (up ladder) - KettleBell Swing (32/24), Front Squat (40/30), Ring PushUp

 Was great to have Linzey Beister from Gold Coast Weightlifting Club drop in to train while he was here running the AWF Level 1 Course last weekend
Strength - OverHead Squat

Up Ladder - 1 rep of each, 2 reps of each, 3 reps of each and so on until 11 min is up